brandon running

The travelling triathlete Brandon Copeland

Travelling can be a big part of the sport of triathlon – whether it is a few hours to a race or even overseas.  The tricky logistics of nutrition, hydration and bike transport can really derail your ideal race. Our star Bindi athlete Brandon, travels regularly for races, so we pumped him for his best advice on avoiding the pitfalls such as dehydration, food poisoning and mechanicals.

protein powders

How much protein do we need?

How much protein do we really need? As an athlete, it is vital that you ensure your protein intake is adequate and this particularly applies in the post training period. When exercising, the presence of adrenaline and absence of insulin results in muscle proteins breaking down to release amino acids. As muscle protein is breaking down, post-activity protein consumption is needed in order to repair muscle protein, increase muscle mass and form new enzymes. Here are 5 simple ways to ensure you optimise muscle repair and hit those protein targets…

Women lying on the floor


Every athlete wants to be and do their best. But the challenge with being one’s best is that it is like walking along a cliff edge. We are constantly curious to look over yet can’t afford to fall. I always say that we are slightly better off underdone than overdone. Once it’s too late, it’s too late. However, we still need to satisfy our curiosity for exploring our potential.


What are the benefits of getting up early? Why join the 5am club and what’s all the hype about? Well…Getting up early has multiple benefits. Statistics say that those who rise early and sleep before 10pm are far less likely to fall into poor eating patterns, sleep patterns, work patterns and bad habits throughout the day!

Two women laughing

Roxy the inspiring Mum-athlete

Roxy Jakob is a mum and an athlete living in Grafton in NSW. Having grown up with no interest in sport, she decided to take the plunge at a later age and get into the multidiscipline sport of triathlon. She now has two young kids and is training for her first Half Ironman distance Aquabike – all in addition to studying, working and making time for family and friends. She has also recently set up the Grafton Triathlon Club to encourage others to participate in the sport!

Men preparing to run


Every athlete strives for an edge over the competition and the key to achieving peak performance can be through optimal nutrition. Although we have very clear nutritional guidelines for performance, we also know that in reality a personalised approach can make a significant difference to your outcome. And so as it is vital to recognise the differing nutritional requirements between sexes, this article will focus on the specific needs of male athletes to get the absolute best out of your performance.

Women showing his back

The menstrual cycle and athletic performance

Female hormones play an important part in sleep, digestion, metabolism, injury prevention, growth, mental well-being and recovery. If your cycle is not regular, chances are, some of these factors are out of line too. Taking care of your general health is the first step in becoming a successful athlete and, as women, we can use our menstrual cycle as an indicator of our overall health. Read on to understand how and why a healthy menstrual cycle is so important for female athletes

alexa leary

The Road To Recovery – ALEXA LEARY

Alexa Leary is one of those truly special people in life. She is a talented Junior Elite Triathlete and World Title Medalist, who was well on her way to a successful career in sport, before she unfortunately suffered a tragic cycling accident. The accident in July 2021 left her with devastating brain and nervous system injuries. Over the past six months, Alexa has had the courage and dedication to make an unanticipated and exceptional recovery, with ongoing rehabilitation and some memory loss.

women running

You Are Only Bound by the Limits You Set – AUDREY

This week in the Bindi Athlete Interview Series, I interviewed Audrey Hall, an exceptional middle distance and mountain runner. Audrey has had an intense upbringing in sport and suffered from numerous injuries.

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